Potassium is a nutritional mineral, which is widely distributed in plants and animal. There are more than 100 kinds of fruits and vegetables that contain potassium. Taking these foods every day can help lower blood pressure, reduce risk of stroke and osteoporosis, prevent kidney stones and also keep you younger.
Vegetables and fruits high in potassium include:
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots (raw)
Cauliflower
Lettuce (dark green varieties)
Spinach (cooked or raw)
Tomatoes (raw)
What fruits and vegetables is high in potassium? One cup of the following is a good source of potassium:
Avocado, 1/2 medium (3.5 grams)**1 medium avocado has 564 mg of potassium*††*(1)
Banana, 1 large (4 grams)**1 medium banana has 422 mg of potassium*††*(1)
Beets, 1/3 cup boiled sliced beets (4 grams)**Beet greens have about 74 mg per cup and beets have about 42 mg per cup.*††*(2)
Vegetables and fruits that are high in potassium include:
Beet greens, cooked, boiled, drained, with salt (1 cup) – 577 mg
Broccoli raab, cooked, boiled, drained (1 cup) – 497 mg
Chard, swiss, cooked, boiled, drained (1 cup) – 472 mg
Collards, cooked, boiled, drained (1 cup) – 416 mg
Turnip greens, cooked from fresh or frozen (1 cup) – 395 mg
Kale (curly), raw (1 cup) – 379 mg
Turnip greens, cooked from fresh or frozen (1 cup) – 374 mg
Here is a list of vegetables and fruits that are high in potassium:
Potatoes (1 medium, baked) – 896 mg
Sweet potatoes (1 medium) – 743 mg
Avocado (1/5 fruit) – 667 mg
Spinach (1 cup cooked) – 551 mg
Eggplant (1 cup cooked) – 500 mg
Beet greens (1/2 cup cooked) – 486 mg
Tomato sauce (1/2 cup) – 461 mg
Carrot juice (6 oz.) – 440 mg\
The following fruits and vegetables are high in potassium, per 100 grams.
Apricots — 724 mg
Avocados — 576 mg
Bananas — 420 mg
Cantaloupe — 422 mg
Oranges — 326 mg
Papayas — 323 mg
Carrots — 264 mg
Watermelons — 238 mg
Pineapples — 215 mg
Grapefruits (pink and red) — 166 mg
Vegetables and fruits are packed with antioxidants, vitamins, minerals and other nutrients that are essential for good health. They also contain omega-3 fatty acids, which help reduce inflammation and prevent heart disease.
Omega-3s are called “essential” because we need them for various bodily functions. However, our bodies can’t produce these fatty acids on their own — we must get them through our diets. The best way to get enough omega-3s is to eat a variety of foods throughout the day.
Salmon has 2 grams of omega-3s per serving (about 3 ounces). Other good sources include trout, tuna, sardines and anchovies.
Flaxseed oil contains ALA (alpha-linolenic acid), an omega-4 fatty acid that converts into EPA (eicosapentaenoic acid) when eaten in moderation (1 to 2 tablespoons daily). This conversion process isn’t very efficient — it takes about 1 ounce of flaxseed oil to produce 1 gram of EPA — so you may want to supplement your diet with fish oil instead.
Vegetables and fruits are rich in potassium, but they also contain important vitamins, minerals, antioxidants and phytochemicals that are good for your health. Potassium is a mineral that helps control blood pressure and heart function. You need about 4,700 mg of potassium per day to prevent chronic diseases like stroke and heart disease.
Vegetables high in potassium include:
Cucumbers
Tomatoes
Squash (summer or winter)
Sweet potatoes
Potatoes (high-potassium varieties)**
Macaroni (whole grains)**
Vegetables and fruits with omega 3
Vegetables and fruits are rich sources of potassium. Vegetables that are particularly high in potassium include potatoes, sweet potatoes, tomatoes, broccoli, spinach, peas and corn. While it’s not always easy to get the recommended amount of potassium from your diet alone, eating a variety of vegetables and fruits can help.
Potassium-rich fruits include bananas, cantaloupe, papaya and kiwi fruit.
Vegetables and Fruits High in Potassium
Potatoes: Baked potato (1 medium) contains 627 mg/cup or 2000 mg/kg. Baked sweet potato (1 medium) contains 826 mg/cup or 2500 mg/kg. French fries contain 722 mg-828mg per 100 grams.
Vegetables and fruits are a great source of potassium.
Most vegetables contain potassium, but some of the best sources are:
Potatoes (1 medium-sized potato has 940 milligrams)
Sweet potatoes (1 medium sweet potato has 960 milligrams)
Winter squash (1 cup cooked butternut squash has 910 milligrams)
Pumpkin (1 cup cooked pumpkin has 829 milligrams)
Beets (1 cup cooked beets has 799 milligrams)
Tomatoes (1 medium tomato has 740 milligrams)
There are a lot of fruits and vegetables that contain potassium.
Potassium is important for the heart and kidneys, as well as bone health. However, most Americans do not get enough potassium in their diets. The Recommended Dietary Allowance (RDA) for potassium is 4,700 mg/day for adults aged 19–50 years, and lower amounts for older adults.
Here are some of the best sources of potassium in your diet:
Beets: 1 cup cooked beets contains 1,096 mg of potassium (that’s more than half your daily needs)
Sweet potatoes: 1 cup cooked sweet potato contains 841 mg of potassium
Avocados: 1 medium avocado contains 784 mg of potassium
Apricots: 1 cup dried apricots contains 569 mg of potassium
1. Broccoli
Broccoli is one of the most nutritious vegetables. It’s low in calories, high in fiber and packed with vitamins A and C. Plus, it contains a cancer-fighting compound called sulforaphane that may help protect against breast cancer.
2. Spinach
Spinach is a leafy green vegetable that’s packed with nutrients like vitamins K, A, B6 and C, as well as folate and magnesium. It also contains iron and calcium — two minerals that are important for bone health.
3. Avocado
Avocados are loaded with healthy fats that promote heart health by lowering bad LDL cholesterol levels while raising good HDL cholesterol levels (2). They’re also high in fiber, which helps lower blood sugar levels and reduce appetite by promoting feelings of fullness (3). And avocados contain more potassium than bananas.
4. Sweet Potatoes
Sweet potatoes are an excellent source of vitamin A — which plays a key role in vision health — as well as vitamin C which helps strengthen your immune system and keeps your skin clear (4). Sweet potatoes are also rich in beta-carotene which converts to vitamin A when needed by your body (5).